November 27, 2020

DM Staionary

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What Exercises Are Effective for Back Pain?

Neck Pain

With back pain being the number one complaint doctors hear—as well as the number one condition treated by chiropractors around the country—it should come as no surprise if you find yourself suffering from it.

Back pain comes in many forms. It can be a dull ache, a stabbing pain, a burning sensation, or even tingling and numbness. Other symptoms commonly accompany the pain, including swelling and stiffness. When looking for relief, it can be beneficial to work with a chiropractor for back pain.

Back pain can hit in the upper or lower back, and the causes for the pain can influence the treatment plan. Most chiropractors recommend gentle exercises to strengthen back, leg, and core muscles. Strong muscles support the joints, ligaments, and muscles throughout the back. This support relieves undue strain that can make your condition worse.

What Exercises Can Help My Back Pain?

  • Crunches

Partial crunches are done while lying flat on the ground, with the legs bent at the knees and the soles of the feet on the ground. Using the stomach muscles, pull the body slightly forward. This strengthens the core muscles and offers support to the back. When experiencing back pain, it’s important to avoid full sit-ups. Many people tend to use back muscles along with core muscles to perform sit-ups, and this can make back pain worse.

  • Single Leg Lifts

Strong thighs support the body and take the strain off an aching back. With the back flat on the ground, bend the legs at the knees with the soles of the feet on the ground. Lift one leg at a time, lowering slowly. Utilize single leg lifts rather than double legs lifts because lifting both legs at the same time can stress sensitive lower back muscles.

  • Back Extensions and Stretches

Gently stretching the back muscles increases blood flow, reduces swelling, and can help ease the pain. For a back extension lie on your stomach. Place your elbows under your shoulders with your palms flat on the ground. Gently lift your upper body while keeping your head down. You will feel the stretch throughout your back.

Another type of backstretch is performed by positioning yourself on all fours and gently sliding backward into a bowing position. Your body should be resting on your knees with head down, and arms stretched forward on the ground.

  • Pelvic Tilts

The pelvic tilt strengthens lower back muscles to offer better support. It also has the benefit of aligning the hips. To perform a pelvic tilt, you should lie flat on the ground with arms down and legs bent at the knees. Gently contract your stomach muscles toward your back. You will feel the shift in your pelvis. Hold the position for 10 seconds then release and repeat 6-8 times.

If you’re experiencing back problems a chiropractor for back pain in Farmington Hills, MI, can help you find the relief you need. Your chiropractor can walk you through further exercises and get you back to better health.